Chilli Non Carne

Updated: Oct 6

Another gut health and mental health spin on the delicious classic chilli con carne. Substituting the animal protein for high fibre beans and legumes as well as packing it full of vegetables is one simple way to support your mental health, and this is how:

  • Optimise B vitamin production (1)

  • Encourage butyrate production, and

  • Decrease endotoxin levels (2).


Click HERE for more information on fibre and your gut health.


Bonus benefit is that increasing the number of plant based meals in preference over animal containing is one way you can lessen your impact on the environment, which is something I know a lot of us are mindful of these days.


For more vego meals check out these:



Servers: 3-4 people

Ingredients

  • 1 Tbsp extra-virgin olive oil

  • 2 cloves garlic, crushed

  • 1/2 red onion, diced

  • 1 heaped tsp smoked paprika

  • 1 heaped tsp ground cumin

  • 1/2 heaped tsp dried oregano

  • 1/2 heaped tsp dried ground coriander

  • 1/2 tsp cayenne pepper (optional)

  • 1/2 red capsicum, diced

  • 1 small zucchini, sliced

  • 1/2 small sweet potato, chopped

  • ½ can sweet corn

  • 1 x 400g of diced tomatoes

  • 1 x 400g tins of beans, such as kidney, chickpea, black beans, cannellini

  • Salt and pepper



Method

  1. Heat oil in a large saucepan over medium-high heat add onion stirring occasionally, for 5 minutes or until onion starts to brown.

  2. ·Add garlic and spices. Cook and stir for 1 minute or until fragrant.

  3. Add tomatoes, sweet potato, capsicum and zucchini and simmer on a medium heat with the lid on for 30-35 minutes or until vegetable are tender.

  4. Add corn and beans and cook with the lid off for 10-15 minutes

  5. Season with salt and pepper.

  6. Freezes well. Keeps for up to 5 days refrigerated.


Serving options: Soft corn tortillas or corn chips with avocado, sour cream or coconut yoghurt, fresh coriander and lime.



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Rachel Larsson 2020 ©

Melbourne, Australia